SYNTHETEK INDUSTRIES
Syntherol, Syntheselen, B-12, Vasodilators, Fat Burners, Whey Isolate, Unique products
Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

carb refeed day!

Page: 12 > Showing page 1 of 2
Author
commando
Pro-Member
  • Total Posts : 2264
  • Reward points: 8269
  • Joined: 2006/07/09 17:02:23
  • Status: offline
2007/06/07 10:09:47 (permalink)

carb refeed day!

i have taken ooogazooo's advice and am changing my weekley cheat meal to a carb refeed day! i just have a few questions.

1. can i use any type of carbs? or steer clear of sugars?

2. how many meals should contain carbs?

3. how many grams in each meal?

thanks!

#1

32 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:13:59 (permalink)
    Some sugars are fine.

    All of your meals can include carbs if you wish, or you may wish to have your last meal as protein and healthy fats.

    Take into account that for the day you will be dropping fats and reducing protein slightly.

    You still want to be in a calorific defecit so start with protein for 1 - 1.25 grams per lbs of bodyweight and then work out how many calories that will provide.

    Then fill the rest with carbs and spread them out over the day.
    #2
    danchubbz
    Pro-Member
    • Total Posts : 4236
    • Reward points: 7150
    • Joined: 2007/01/12 15:30:24
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:15:17 (permalink)

    ORIGINAL: commando

    i have taken ooogazooo's advice and am changing my weekley cheat meal to a carb refeed day! i just have a few questions.

    1. can i use any type of carbs? or steer clear of sugars?

    2. how many meals should contain carbs?

    3. how many grams in each meal?

    thanks!




    I'm no expert here so anyone can correct me at any time!!

    from what I've read in past posts/journals I would say:

    1. Any carbs

    2.all of them

    3.varies from person to person, enough to reload your glycogen stores

    also additionally lower your protein and fat on re-feed day
    #3
    commando
    Pro-Member
    • Total Posts : 2264
    • Reward points: 8269
    • Joined: 2006/07/09 17:02:23
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:22:49 (permalink)
    ok kewl cheers gaz!

    i think most meals will be either steak or chicken with basmati rice aroung 50g! and a skinny cow after about 4 of the meals!

    does this sound ok?

    the fats will be lowered and i will slightly lower the protein.
    #4
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:23:31 (permalink)
    How many meals are you having mate? ? ?
    #5
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:23:47 (permalink)
    Also, how many calories are you taking in on a daily basis at the moment? ? ?
    #6
    commando
    Pro-Member
    • Total Posts : 2264
    • Reward points: 8269
    • Joined: 2006/07/09 17:02:23
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:29:07 (permalink)
    on a non training day i have 6 meals!

    this is prob gonna sound bad but i have never counted my calories ive just monitored measurements and weight etc.. and adjusted the diet as i have gone along!
    #7
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:39:14 (permalink)
    Right well it would help if you knew how many calories, then on the refeed day you can still carb up without going over your calorific defecit.

    How much do you weigh at the moment? ? ?
    #8
    commando
    Pro-Member
    • Total Posts : 2264
    • Reward points: 8269
    • Joined: 2006/07/09 17:02:23
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:50:20 (permalink)
    i weighed myself last nite and i was bang on 100 kilos (15.7 stone)! abs are starting to show! i was 18 stone back in mib feb when i started!
    #9
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 10:54:25 (permalink)
    Right so 220.

    Protein at 1.25 grams per lb of bodyweight for that day = 275 =

    1100 calories.

    If you are cutting on 2300 calories per day then get the rest from carbs.

    2300 - 1100 = 1200 / 4 = 300 grams of carbs

    300 / 6 meals = 50 grams

    50 grams of carbs in each meal for that day.
    #10
    commando
    Pro-Member
    • Total Posts : 2264
    • Reward points: 8269
    • Joined: 2006/07/09 17:02:23
    • Status: offline
    RE: carb refeed day! 2007/06/07 11:12:10 (permalink)
    ok cheers mate thanks for your help!
    #11
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 11:13:58 (permalink)
    No probs.

    #12
    Danny.
    Pro-Member
    • Total Posts : 1125
    • Reward points: 2485
    • Joined: 2007/02/04 11:11:46
    • Location: London, England.
    • Status: offline
    RE: carb refeed day! 2007/06/07 11:16:15 (permalink)

    ORIGINAL: OoOGazOoO

    Right so 220.

    Protein at 1.25 grams per lb of bodyweight for that day = 275 =

    1100 calories.

    If you are cutting on 2300 calories per day then get the rest from carbs.

    2300 - 1100 = 1200 / 4 = 300 grams of carbs

    300 / 6 meals = 50 grams

    50 grams of carbs in each meal for that day.


    Do you need to include fats in the calculation or not?

    #13
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 11:21:38 (permalink)
    Not on carb refeed day.

    #14
    Danny.
    Pro-Member
    • Total Posts : 1125
    • Reward points: 2485
    • Joined: 2007/02/04 11:11:46
    • Location: London, England.
    • Status: offline
    RE: carb refeed day! 2007/06/07 11:26:06 (permalink)
    Cool

    I was just asking off the back of guideline that states 'keep protein and fat's low' but obviously some fat is unavoidable.


    #15
    mo041
    Universe Member
    • Total Posts : 438
    • Reward points: 908
    • Joined: 2007/05/21 14:30:26
    • Status: offline
    RE: carb refeed day! 2007/06/07 12:49:41 (permalink)
    some fat is unavoidable


    Thats what i was thinking. Especially if u have a cheat meal on re-feed day.
    #16
    Danny.
    Pro-Member
    • Total Posts : 1125
    • Reward points: 2485
    • Joined: 2007/02/04 11:11:46
    • Location: London, England.
    • Status: offline
    RE: carb refeed day! 2007/06/07 13:05:06 (permalink)

    ORIGINAL: mo041

    some fat is unavoidable


    Thats what i was thinking. Especially if u have a cheat meal on re-feed day.


    What i meant was even if you refeed with 'clean' food some source's of protein etc may have small amounts of fat in them.

    #17
    OoOGazOoO
    Pro-Member
    • Total Posts : 21621
    • Reward points: 6505
    • Joined: 2004/08/15 17:30:29
    • Location: Lincs United Kingdom
    • Status: offline
    RE: carb refeed day! 2007/06/07 13:54:47 (permalink)
    Yes but he isnt going to having a cheat on a refeed day, hence the refeed.

    As for fats, yes of course you are going to get 'some' fats, but the idea is to keep them as low as possible.
    #18
    commando
    Pro-Member
    • Total Posts : 2264
    • Reward points: 8269
    • Joined: 2006/07/09 17:02:23
    • Status: offline
    RE: carb refeed day! 2007/06/07 14:56:59 (permalink)
    so should i avoid steak?! or will it be fine for 1-2 meals?!
    #19
    danchubbz
    Pro-Member
    • Total Posts : 4236
    • Reward points: 7150
    • Joined: 2007/01/12 15:30:24
    • Status: offline
    RE: carb refeed day! 2007/06/07 15:39:15 (permalink)

    ORIGINAL: commando

    so should i avoid steak?! or will it be fine for 1-2 meals?!


    get some lean cuts and u should be fine I reckon
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5